Supplementation: are you wasting your cash?

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The supplement industry is truly MASSIVE, you name it, there’s a supplement for it………

It can all get very confusing, and understanding supplementation can be made increasingly difficult by public perception and branding.

For example, if you were to ask the average person what they think of protein shakes, a typical response could be “you don’t know what’s in them; it can’t be ‘good’ for you”.

In their mind, you may as well be publicly sticking a needle in yourself!

The exact same person probably wouldn’t have the same reaction to somebody drinking  a ‘sports based’ energy drink, which are extremely widespread and available from just about every shop/supermarket. Despite these drinks very often being highly calorie dense and containing a wide range of stimulant based ingredients, they are for the most part socially acceptable……….

Lucozade for example, is actually marketed, endorsed, and supported by athletes, yet is purchased and consumed by an often inactive demographic, without any secondary thought being given.

What do you need to consider when it comes to supplementation?

Firstly it is essential that you have a balanced diet containing all the necessary nutrients (macros & micros) before introducing any shake or supplement. It is far more beneficial to get your diet on track first for you to notice tangible results and also for you to make vast improvements in your health & performance (both in and out of the gym).

Remember that there isn’t a supplement invented that will transform you or help you if the rest of your diet & lifestyle is poor!

By definition a supplement is ‘Something that completes or enhances something else when added to it’………………..

The use of any supplement is also obviously dependent on your individual goals. I always suggest that before you commit to purchasing any supplements you discuss your goals with a professional, and do your own research.

I do acknowledge that supplements can play a role within your routine and can definitely help in terms of reaching your goals, however, I would encourage you to consider the following pointers with regards to your existing diet & lifestyle before buying and committing to any supplements:

>Are you aware of your average total daily calorie intake?

>Are you aware of what is potentially lacking in your diet in terms of micronutrients?

>If your goal is fat loss, are you in calorie deficit?

>If your goal is to increase muscle mass, are you in a calorie surplus?

>Are you eating sufficient amounts of protein/carbohydrates/good fats to support the level of training you are performing at?

>Are you eating at regular intervals to avoid potential binging? This doesn’t have to always mean 5 meals a day, I’m merely encouraging you to question your existing patterns, are you consistent in your approach?

>Do you plan ahead and prepare your meals, if and when required?

>Do you drink sufficient water for your bodyweight on a daily basis? (https://tristanbuttle.wordpress.com/2014/01/20/are-you-drinking-enough-water/ – have a read to find out how much).

>Do you feel you get sufficient sleep and recovery? (See my blog https://tristanbuttle.wordpress.com/2015/07/28/struggling-with-your-sleep-read-this/

>How much stress do you have within your current lifestyle and how do you combat it?

Before you part with your hard earned cash, I would suggest avoiding:

>Any product that claims to have ‘steroid like’ effects or benefits! The only products that have steroid like effects are steroids!

>Any product that relies solely on buzz words, such as ‘super lean’ or ‘shredded’.

>Any product you are potentially buying solely because someone else is the gym also happens to be using the same product.

>Any product that hides the active ingredients behind the term ‘propriety blend’. This can be very misleading and can often mask the active ingredient quantities, save you hard earned cash and don’t get conned!

>Any product that is promoted/endorsed exclusively by the latest reality TV star!!!

>Any product that encourages you to regularly replace meals with shakes.

What supplements would I recommend you do use?

>A quality whey protein powder – this can prove to a convenient source of protein for some. I tend to favour using it in conjunction with other foods such as oats or yoghurt.

>Creatine – this is a supplement that has been around since the 70’s, and has been proven to have many benefits, to read more click here: https://tristanbuttle.wordpress.com/2015/06/07/confused-about-creatine/

>ZMA – this one of my favoured supplements for aiding with sleep.

>Fish Oil – this boasts a huge number of benefits, including the contribution of normal/healthy function of the heart.

>Vitamin D – if you live in sunny old England, it’s worth considering that exposure to sunlight is responsible for Vitamin D synthesis, and is responsible for the majority of Vitamin D intake in the body.

>Vitamin C – this contributes to normal function of the immune system.

That’s it, it may not be the sexiest selection, but I guarantee they will have a greater impact on your health & performance opposed to the fad/false hope supplement on the market. It will also prove to be far less damaging to your bank account!

I suggest that you consider addressing all the above points before introducing any form of supplementation into your routine.

Doing this will not only improve your health massively, but also place you on the right path to achieving your goals.

Thank you for taking the time to read this, if you found it useful please like and share with others.

If you need any help or further advice, give me a shout.

Tristan ‘keep supplementation simple’ Buttle.

Going all out on Valentines Day

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‘Don’t worry about it’…….

That’s what I told him…..

It was my reply to a question about coconut oil & its health properties….now before we go any further, let me explain myself………

I see many people (too many people in fact) sweating & worrying over what I consider to be the small stuff….

>Should I switch to coconut oil?

>Should I drink green tea?

>Should I only drink bottled water?

>Should I take supplements?

>Should I go gluten free?

The list goes on……………………..

Now whilst there’s an argument/health benefit to all of the above & all have their case & application for certain people, but only if (and it’s a big, huge ‘if’) lifestyle supports these choices…

So if you happen to be someone who is stressed out, not getting enough sleep, with a diet that lacks sufficient protein, you have no idea how many calories you consume, & you struggle to plan past your next meal, then I would suggest not sweating the small stuff, like whether to switch to coconut oil or not…..

There’s a lot more you can do that will give you FAR greater results & FAR greater change……

Nail the basics first, get consistent in your approach, then add in simple ‘finer details’ as you progress….

Not mastering the basics first but sweating over coconut oil (or other smaller details) is like ignoring your partner all year round, forgetting their birthday, but then going all out on Valentines Day!!

Trust me when I say you can make change with simple, realistic, & consistent steps.

As ever, if you need anything give me a shout

That’s all for today, until the next time,

Tristan ‘I’ve never actually forgot anyone’s birthday’ Buttle.

P.S – Honest…… 

 

The majority are wrong…………

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I’ve worked in the fitness industry a long time, I’ve clocked over 17 years of experience & over the last few years I’ve seen a HUGE shift in the state of things…..

The internet, Facebook, Twitter, & Instagram are all FULL of gyms & personal trainers all promising you the answers to your goals.

The fitness industry is truly MASSIVE now, with more gyms, more trainers, more internet gurus, more nutritionists, more ‘diet’ plans, more of everything…however despite all of this, the industry is FAILING…….

Why?

People in this country are sicker then ever before, obesity rates are higher than ever, and the total amount of the UK population who are members of gyms clocks in at only 13%……

My advice to you is to NOT do what the majority are doing, because the majority are WRONG…

From my experience, here is my advice on what I think you should avoid:

>Any program that gets you ‘shredded or blitzed’ in a definite amount of time, but leaves you going STRAIGHT back to your old ways & habits….often feeling even worse about yourself.

>Ladies –please avoid ANY program/routine that uses the word ‘skinny’ in a complimentary manner.

>Any program/routine where you are NOT encouraged/motivated to change ANY part of your eating patterns/habits, unless of course your habits are already perfect?

>Any program that SOLELY focuses on total body weight ONLY. This is a factor but is not the ONLY factor when getting in shape, composition is the key.

>A system that replaces food with liquid (shakes)…. Post workout shakes are an exception for some people in a supplementary manner, but replacing actual meals with shakes does NOTHING to change your relationship with food.

>Unless you are actually stepping on a competitive bodybuilding stage, the need to eat like you are isn’t necessary, so any program that encourages you to live SOLELY off chicken & broccoli multiple times EVERY DAY should BE avoided……

>ANYTHING that claims the answer is in a PILL!!

>Any trainer that CONTINUALLY boasts about their clients being sick through training!

I could honestly rant all day about this; it’s very close to my heart.

I’m passionate about this because I’ve seen good people with great intentions make bad decisions & choices due to false hope. This leaves them feeling even more fed up, angry, and depressed……….

…………Please don’t be one of these people.

……….take the time to research what is right for YOU…

YOU are individual and your routine/program should reflect YOUR needs…

You need a realistic program that YOU can stick to…

It’s confusing; I get it, that’s why I’m here to help……

You are not supposed to know the answers; you just need to ask the right questions to the right people……

That’s all for today, until the next time,

Tristan ‘turned into a bit of a rant’ Buttle.

P.S – nothing today, I’ve ranted enough!

Does your ‘diet start again tomorrow’?

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Does your ‘diet start again tomorrow’?

In your mind, have you been ‘bad’ or ‘fallen off the wagon’ this weekend?

Starting tomorrow, is this week going to be different?

> What changes are you going to make?

> Most importantly, what changes are you going to be able to stick to?

How is this week going to be TRULY different to any other week?

What action can you take to put yourself one step closer to achieving your goals?

Consider this, what is greater?

The pain of change?
OR
The pain of remaining the same?

What will happen if you don’t change?

Why not make this week truly different?

Trust me when I say you CAN change.

That’s all for today, until the next time.

Tristan ‘believe in yourself’ Buttle.

P.S – doubt kills more dreams than failure ever will…………………

 

You DON’T know………..

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> You don’t know that the 25 stone person you see in the gym used to be 35 stone……

> You don’t know that the person struggling to lift the 10kg weights started by lifting 2kg…….

> You don’t know that the person you judge for being ‘arrogant’ or in ‘love with themselves’, simply because they are leaner than the average person, used to be obese & has had to work their arse to get where they are right now……….

> You don’t know that the person who ‘never speaks’ in the gym & keeps their head down is just as insecure & intimidated as the next person………

> You don’t know that guy who is always ‘checking his phone’ in the gym is a doctor who is constantly on call, and is directly responsible for the lives of others………..

> You don’t know that the ‘naturally skinny’ guy/girl is just as self-conscious as the overweight person……….

> You don’t know what injuries/illnesses a person may have when you see them doing an exercise in what you deem to be an in an ‘unconventional’ manner……….

> You don’t know that the tired & stressed mother of two, who has literally been up all night, is fighting every day to do all she can to regain her confidence….

> You don’t know that the guy next to you the gym who you judge for grunting is going through hell with a messy divorce, and the gym is his only release………..

We ALL judge at times & we are ALL capable of casting our fears & insecurities onto others, just try to remember:

EVERYONE has a story…….

Everyone has their own pain, their own doubts & fears, their own issues & their own hang ups….

That’s all for today, until the next time, have a great weekend.

Tristan ‘nobody knows’ Buttle.

P.S – nothing else today, I’ll catch you next week.

Is ‘healthy’ food making you gain bodyfat?

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‘It’s good for you’……………….

You’ve heard it before, somebody is describing or selling the benefits of a certain food group to you and they tell you how ‘healthy’ it is……

I’m not denying the health properties of certain foods, and the inclusion of these foods can be of benefit to you.

However some foods can become over hyped and all too often one MAJOR factor becomes lost in transaction……………………..

CALORIES!!!

I’ve said it before and I will keep saying it: calories DO count!

It doesn’t how ‘healthy’ those calories may happen to be, an excess intake will STILL cause weight gain.

Foods that typically fall into this bracket include:

>Nuts

>Coconut Oil (and any other oil for that matter)

>Nut butters (doesn’t matter how ‘natural’ or ‘organic’ it is, calories STILL count…)

>Dried Fruits

>Honey

>Granola

The list goes on, but these are the typical choices that I see the most of.

Nuts are a classic example, 25g of walnuts equates to a small handful but typically gives you around 175kcal.

If you aren’t careful, ‘snacking’ on nuts can easily rack up an additional 500 -600kcal a day!

Keep in mind, that all of the above choices are also very easy to overeat on…

I’m not saying these foods are bad, far from it, I am saying that you need to be mindful of the caloric value when you include any of them into your diet.

Remember that too much of ANY food choice will result in weight gain….

That’s all for today, until the next time,

Tristan ‘had to stop buying peanut butter’ Buttle.

p.s – I’ve been using powdered peanut butter recently, but more on that another day…………….

 

 

How many calories in a biscuit?

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How many calories in a biscuit?

More specially, a Bourbon Biscuit? ( I chose this as its a classic).

Have a guess?

Depending on the brand, it’s typically around 60kcal…..

>Not much is it?

However, who ever eats just ONE biscuit?!

So let’s say you have a total of 5 throughout the day, that’s a total of an additional 300kcal a day…..

In my experience, lots of people I deal with tend to eat more biccies at work, and most people typically work 5 days a week…..

5 x 300 = a total of an additional 1500 kcal a week from ‘picking’ at biscuits.

Whilst it doesn’t seem like much at the time, calories start to add up, and as I’ve said many times before, calories DO count!

I’m not saying you shouldn’t have a cheeky biscuit now and again, I’m simply highlighting the potential implications of not being mindful and aware of your calorie intake for the day.

That’s all , just a quick one today,

Tristan ‘step away from the cookie jar’ Buttle.

p.s- what’s your fav biscuit? And are you aware of how many calories are in it?